Potatoes are one of the most commonly consumed vegetables worldwide. They are a staple food in many diets and a good source of nutrients like vitamin C, vitamin B6, potassium and fiber. However, potatoes are also high in carbohydrates and can contribute significant calories if portion sizes are not controlled. In this comprehensive guide, we will examine the calorie content of 100 grams of different types of potatoes.
The Basics – What are Calories?
Before diving into the calorie content of potatoes, it’s important to understand what calories are and how they relate to food.
Calories are a measure of the energy content in food. The more calories a food contains, the more energy your body can obtain from eating it.
The calories in food come from three main macronutrients:
– Carbohydrates – 4 calories per gram
– Protein – 4 calories per gram
– Fat – 9 calories per gram
So the total calorie content of a food is determined by the amounts of carbs, protein and fat it contains. Foods higher in fat tend to be more energy-dense and have more calories per gram.
The calories from food provide your body with fuel for basic functions like breathing, circulation, maintaining body temperature and muscle movements. Any extra calories are stored as fat, which can contribute to weight gain over time if calorie intake consistently exceeds the calories your body uses.
Knowing the calorie content of foods allows you to track your intake and manage your weight by balancing calories in versus calories out. 100 grams of food is a common reference amount used for reporting nutrition information like calories.
Calories in 100g of Raw Potatoes
Now that we know what calories are, let’s look at the calories in 100 grams of raw potatoes:
| Type of Potato | Calories per 100g |
|---|---|
| Russet | 77 |
| Red | 70 |
| White | 69 |
| Gold | 57 |
| Purple/Blue | 68 |
| Yellow | 76 |
As you can see, on average there are around 70-80 calories in 100g of raw potatoes. However, the exact amount varies somewhat depending on the type.
Russet potatoes contain the most calories at 77 per 100g. They have a fluffier, starchier texture compared to waxy potato varieties.
Red, white and purple/blue potatoes contain 69-70 calories per 100g. Yellow and gold potatoes are a bit lower, with 57-76 calories.
So in general, 100g of raw potato contains roughly 3/4 of your daily caloric intake. The calorie range reflects differences in moisture content and carbohydrate levels between types.
Factors Affecting Calories in Potatoes
Several factors can alter the calorie content in potatoes:
Cooking Method
How potatoes are cooked significantly affects their calories and nutrition. Frying potatoes adds a lot of extra calories from oil absorption.
Baked potatoes have slightly more calories than raw as the starch gelatinizes. Boiled potatoes retain a similar calorie count to raw.
Here’s how cooking changes calories per 100g of potatoes:
– Raw – 70-80 calories
– Baked – 82-93 calories
– Boiled – 78-88 calories
– Fried – 153-190 calories
Frying adds up to double the calories! The extra oil and change in the potato’s structure during frying causes it to soak up more fat.
Cooking oils
Using different cooking oils also further changes the calorie content when potatoes are fried:
– Potatoes fried in canola oil – 153 calories
– Potatoes fried in olive oil – 163 calories
– Potatoes fried in coconut oil – 190 calories
Coconut oil contains the most calories per tablespoon, so it adds the most calories to fried potatoes.
Additions and toppings
What you top potatoes with after cooking makes a big difference too. For example:
– Plain baked potato – 93 calories
– Baked potato with 2 tbsp sour cream – 122 calories
– Baked potato with 2 tbsp butter – 154 calories
– Baked potato with 2 tbsp cheese – 148 calories
Sour cream, butter and cheese all add 30-60 more calories per serving. Keep portion sizes of fatty additions small to avoid excess calories.
Preparation Method
How raw potatoes are cut and prepared influences their glycemic index (GI), which measures how quickly blood sugar rises after eating.
Cutting potatoes into smaller pieces like fries or cubes results in higher GI and calorie absorption compared to leaving them whole with the skin on.
Mashed potatoes also have a higher GI than boiled whole potatoes. Removing the skin boosts the GI.
So keep potatoes whole when possible to minimize calorie availability.
Calorie Density of Potatoes
In addition to total calories per 100g, looking at the calorie density of potatoes gives a fuller picture.
Calorie density measures calories per food volume or weight – i.e. calories in a given amount. It shows how concentrated or diluted the calories are in a food.
Here is the calorie density for different forms of potatoes:
– Raw potatoes – 328 calories per cup (150g)
– Baked potato – 278 calories per medium potato (173g)
– Mashed potatoes – 240 calories per cup
– French fries – 365 calories per cup
French fries have the highest density due to their high oil absorption and lower water content after frying. Raw potatoes and baked potatoes contain fewer calories per gram.
In general, potatoes have a moderate calorie density. They are relatively high compared to non-starchy vegetables but lower than energy-dense foods like oils, nuts, cheese and meats.
Potato Calories in Different Serving Sizes
Typical serving sizes of potatoes include:
– 1 medium baked potato (173g)
– 1 cup of fries or cubed potatoes (150g)
– 1⁄2 cup of mashed potatoes (125g)
So the calories in common potato serving sizes are:
– Medium baked potato – 162 calories
– 1 cup of fries – 228 calories
– 1⁄2 cup mashed potatoes – 119 calories
These values can further vary based on factors like potato type, cooking method and additions.
To control portions, guidelines recommend limiting starchy vegetables like potatoes to 1 cup per meal. This contains around 150 calories.
Nutrients in Potatoes
Despite their high carb content, potatoes contain several important nutrients:
Vitamins
– Vitamin C – 28% DV
– Vitamin B6 – 27% DV
– Folate – 7% DV
– Thiamin – 7% DV
Minerals
– Potassium – 20% DV
– Manganese – 7% DV
– Magnesium – 6% DV
– Phosphorus – 6% DV
Other Nutrients
– Carbs – 26g per cup (4% of DV)
– Fiber – 3g (11% DV)
– Protein – 3g
– Antioxidants like carotenoids and anthocyanins
So potatoes provide key vitamins, minerals, fiber and resistant starch while being low in fat. The nutrients in the skin are twice as high as the flesh.
Potato Calories Compared to Other Foods
Looking at the calories in potatoes compared to other foods also puts their calorie density in context:
| Food | Calories per 100g |
|---|---|
| Potatoes | 70-80 |
| Sweet Potato | 90 |
| Rice | 130 |
| Pasta | 158 |
| Bread | 265 |
| Chicken Breast | 165 |
| Salmon | 208 |
| Cheese | 402 |
Pasta, rice and bread have more calories per 100g compared to potatoes. Non-starchy veggies are lower, while cheese, meat and fish are higher.
So potatoes have fewer calories than many common starchy foods and are considered a mid-range energy food.
Tips for Lower Calorie Potato Dishes
Here are some tips for enjoying potatoes while reducing the calories:
– Leave the skin on and cook them whole to retain nutrients and fiber.
– Bake, boil or steam potatoes instead of frying to avoid added oil.
– Use herb seasoning or spices instead of butter, cheese or cream-based sauces.
– Opt for mustard, salsa or Greek yogurt instead of regular sour cream on baked potatoes.
– Make a potato salad with plain Greek yogurt or olive oil-based dressing rather than mayo.
– Try roasted potatoes tossed in a small amount of avocado, olive or canola oil for flavor.
– Mash potatoes with low-fat milk and a sprinkle of cheese instead of mainly cream and butter.
– Fill half your plate with non-starchy veggies to balance out starchy potato calories.
Health Effects of Potato Calories
The carbohydrate content of potatoes has some health implications:
Blood Sugar
Potatoes are considered a high glycemic index food due to their potential to spike blood sugar levels.
Frying and mashing potatoes raises the glycemic load the most. This can be problematic for diabetics.
Satiety
The protein, fiber and resistant starch in potatoes can promote satiety or fullness after eating. This may prevent overeating and snacking between meals.
Weight Gain
Eating large portions of high calorie potato dishes like fries and chips on a regular basis can contribute to weight gain over time.
Replacing potatoes with non-starchy vegetables lowers calorie intake for weight loss.
Cholesterol
Potatoes themselves are cholesterol-free, but toppings like cheese, sour cream and butter can increase cholesterol levels when consumed in excess.
Conclusion
On average, 100 grams of potatoes contains 70-80 calories, but the exact amount depends on the variety. Cooking method, preparation, and additions like oil, butter and cheese also influence the calories in potato dishes substantially.
While potatoes are moderate energy-density foods, keeping portions around 1 cup per meal and using healthier cooking methods can make them part of a balanced, low-calorie diet. Include them along with plenty of non-starchy vegetables as well as lean protein and good fats. This allows you to gain the nutritional benefits of potatoes while controlling calories and blood sugar.
